Mediterranean Cauliflower Rice Bowl (Quick, Flexible Dinner)
This Mediterranean cauliflower rice bowl is a light, dinner bowl made with cauliflower rice, chickpeas, cucumber, tomatoes, spinach, and grilled chicken, all tossed in a tangy Dijon vinaigrette. Garlic, vinegar, and Dijon mustard give the dressing a bright, fresh flavor, while the chicken, olive oil, and chickpeas add enough richness to make it satisfying.
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One of the best things about bowls is how flexible they are. I usually make them when I want a quick dinner. Start with a base, add a protein and vegetables, then finish with a flavorful dressing. This version uses cauliflower rice to keep things light, but you can easily swap in the ingredients you have on hand. It’s ready in about 15 minutes and is just as good packed for lunch the next day.
Recipe Highlights
- Ready in about 15 minutes, mostly hands-off once the cauliflower rice is heating.
- Made with cauliflower rice, chickpeas, chicken, cucumber, tomato, and spinach, with a homemade vinaigrette.
- Built around what’s in your fridge that night: change the protein, the vegetables, or swap in rice or quinoa for something heartier.
- Good for quick lunches, light dinners, or meal prep since the components hold separately for a few days.
- Make the dressing once, it keeps in the fridge for a week and works on other salads too.
Ingredient Notes:
- Cauliflower rice – fresh or frozen, both work. You can also use cooked rice or quinoa in its place.
- Chickpeas – canned, drained, and rinsed. White beans work as a swap.
- Chicken – grilled, roasted, or shredded rotisserie all work. Shrimp or sliced steak are easy substitutes.
- Cucumber and tomatoes – my favorites are crispy English cucumber, cherry tomatoes, But, you can use whatever crisp vegetable needs using up: bell pepper, radish, or shredded cabbage all work.
- Spinach – baby spinach or arugula.
- Dressing -Soy sauce can be swapped for tamari sauce for a gluten-free version and dijon for whole grain mustard if that’s what’s open.
Missing an ingredient? Try using the Ingredient Swap Assistant for a substitute!
How to Make Cauliflower Rice Bowls
- Heat the cauliflower rice in a large skillet over medium-high heat for 5 to 7 minutes, until tender and just golden.
- While it cooks, slice or shred the chicken and chop the vegetables.
- Divide the cauliflower rice between bowls and top with chicken, vegetables, and any extras.
- Whisk the dressing together and drizzle over each bowl just before serving.
Make it Your Way
Protein, vegetables and sauce are the components of a bowl. Change any one of them and dinner changes with it.
- Protein – chicken, shrimp, sliced steak, tofu, or extra chickpeas for a vegetarian version.
- Vegetables – cucumber, tomato, and spinach swap easily for bell pepper, raw or roasted zucchini, raddish, or shredded cabbage.
- Sauce/Flavor – trade the tamari-dijon vinaigrette for a lemon-herb dressing or tahini sauce.
- Finish – olives, feta, pickled onion, or fresh herbs.
When I want something a little more hearty, I’ll mix in a little brown rice or quinoa with the cauliflower rice instead of using it alone.
If building bowls this way is your kind of dinner, the free Bowls Dinner Builder will help you choose ingredients so you’re not starting from scratch every night.
Serving Suggestions
These bowls are a meal by themselves, but they also taste great with a side of crusty bread, pita bread or topped with croutons.
How to Store Leftover Bowls
Store the components separately in airtight containers for up to 3 days. Keep the dressing on the side until you’re ready to eat so nothing goes soggy.
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Click on serving size to scale this recipe
Mediterranean Cauliflower Rice Bowl
Equipment
- Pasta or salad bowls
- Small jar or bowl to mix dressing
Ingredients
- 1 cup cauliflower rice fresh or frozen and thawed
- 2 to 3 cherry or grape tomatoes sliced in half
- 1 cucumber small
- 1/4 cup chickpeas
- 1/4 pound cooked chicken grilled, roasted or shredded
- 1 cup packed baby spinach
- Optional ingredients: artichoke hearts feta cheese, kalamata olives
- 1/3 cup olive oil
- 1/3 cup white wine vinegar or apple cider vinegar
- 1 tablespoon white wine leave out for an alcohol- free version
- 1 tablespoon tamari sauce
- 1 tablespoon dijon mustard
- 2 cloves crushed garlic or 1/2 teaspoon garlic powder
Instructions
- Cook or heat the cauliflower rice over medium-high heat for a few minutes to heat it through.1 cup cauliflower rice
- Add the ingredients starting with the cauliflower rice up to olive oil to 2 bowls.2 to 3 cherry or grape tomatoes , 1 cucumber, 1/4 cup chickpeas, 1/4 pound cooked chicken, 1 cup packed baby spinach, Optional ingredients: artichoke hearts
- Mix up the dressing in a small bowl or jar, and drizzle a small portion of it over the ingredients in the bowls.1/3 cup olive oil, 1 tablespoon white wine, 1 tablespoon tamari sauce, 2 cloves crushed garlic or 1/2 teaspoon garlic powder, 1 tablespoon dijon mustard
Nutrition
Nutrition information provided is an estimate and can vary based on cooking methods and ingredients used
Mediterranean Cauli Rice Bowls FAQs
Press fresh or thawed cauliflower rice between paper towels to remove excess moisture. Cook it over high heat for a few minutes so the moisture can evaporate and the cauliflower rice can become tender without turning soggy.
Yes. Skip the chicken and use chickpeas, tofu, or another plant-based protein. Check the dressing ingredients if you need the entire bowl to be vegan.
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This is a fantastic way to use cauliflower.
Thanks Laura! It doesn’t even taste like calulflower
I love to make bowls. It’s a wonderful way to add different toppings. I’m saving this recipe!
I love the simplicity of this bowl. It is so flavorful. I also love the varieties you have given. A big hit with the family. A great lunch.
I love cauliflower rice and Mediterranean flavors so this is perfect for me!~
All of my fav ingredients in this bowl, and I’m making it on repeat. Thanks so much for sharing this recipe! 🙂
Adding this to my dinner/lunch plans. Great recipe for meal prep.
YUM! My kind of lunch! Great flavors happening here!
I love bowls like this, quick to prepare and full of tasty, healthy ingredients, Looks yummy!